Setting up 3 cones approximately 3 yards apart each start facing the cone and then exploded as quickly as possible touching the second cone, then back to the first cone sprint to the 3rd cone and then as quickly as possible sprint all the way back through the 1st cone. 5x as hard as you can.
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Lateral Up and Go
Start on the ground on your chest, explode up landing on just your outside foot then explode out driving the arms and the knee all the way through. Perform 5x on both sides.
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Sprint Back and then Forward
Setup 3 cones, setup the cones with one at the beginning another one 10 yards forward and the last about 2 yards in front of the second. Sprint hard to the 3rd cone and stop reverse backwards to the second cone and then sprint forward through the 3rd cone for an additional 5 yards. 10x
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Isolated Plantar FLEX.
Perform by standing on one leg going all the way down and up. 25x on both sides.
